Vegetables, fruits, milk, soybeans and products are important components of a balanced diet, and nuts are a useful supplement to the diet. Vegetables and fruits are important sources of vitamins, minerals, dietary fiber and phytochemicals. Milk and soybeans are rich in calcium, high-quality protein and B vitamins, which play an important role in reducing the risk of chronic diseases.

It is recommended that there are vegetables in the meal, and it is recommended to consume 300-500g per day, with dark vegetables accounting for 1/2. Eating fruit every day, juice can't replace fresh fruit. Eating all kinds of dairy products, the intake is equivalent to 300 grams of liquid milk every day. Often eat soy products, equivalent to more than 25 grams of soybeans per day, and eat nuts in moderation. ?

Less salt, less oil, less sugar and less wine?

At present, most residents in China consume too much salt, cooking oil and fat, which is an important factor for the high incidence of chronic diseases such as hypertension, obesity and cardiovascular and cerebrovascular diseases. Therefore, we should cultivate light eating habits. Adults should eat 6 grams less salt and 25-30 grams less cooking oil every day.

Excessive intake of added sugar will increase the risk of dental caries and overweight. It is suggested that the daily sugar intake should not exceed 50 grams, and it is best to control it below 25 grams. Water plays an important role in life activities, so we should drink more water.

Adults are advised to drink 7-8 cups a day (1500- 1700 ml), and it is recommended to drink boiled water and tea, and not to drink or drink less sugary drinks. Children, teenagers, pregnant women and nursing mothers should not drink alcohol. If adults drink alcohol, the amount of alcohol consumed per day should not exceed 25g for men and15g for women.

The above contents refer to:?

Pingliang Municipal Bureau of Finance-Dietary Guidelines for China Residents (20 16)